Monday, March 27, 2017

Vacation...A little R&R

Hi friends!! I am enjoying some Florida sunshine with my family this week! I will be back next Monday for a Monday health tip! Hope you all had a great weekend! Cheers!

Thursday, March 23, 2017

Sweet and Spicy Chicken

THIS! This is one of my FAVORITE recipes!!

How many of you love to snack on your children's chicken nuggets?? Or lets face, some of us don't have kids yet we still enjoy a good chicken nugget meal! 

This recipe was inspired by my LOVE for chicken nuggets! Super simple and really yummy! 

2-3 Chicken Breast cut into pieces 
1 cup Almond Flour
Seasoning (I use Cajun but you can use Italian or whatever you would like!)
2 eggs 
1 cup honey
1/4 cup hot sauce 
1 TBS garlic powder

1. Heat oven to 425
2. Spray cookie sheet with oil or use parchment paper 
3. In a bowl scramble eggs. Place almond flour and seasoning in a separate bowl. Take chicken pieces and dip into eggs, then roll into flour mix, and place on cookie sheet. ***Let extra egg drip off chicken before place into flour AND let chicken sit for 30 minutes after coated to let the coating soak into the chicken, this will prevent the coating from falling off later**** 
4. Bake chicken for 30 minutes or until center is done. 
5. While chicken is cooking, place honey, hot sauce, and garlic powder in sauce pan. Bring to a boil then take the sauce off of the heat
6. When chicken is done, take it out of the oven and place oven to BROIL. Place each piece of chicken into the sauce till coated and then back onto the pan.
7. Broil coated chicken for 5 minutes
8. Then Enjoy!! Pour any extra sauce on top if you wish ;)

Monday, March 20, 2017

They had to roll me on the plane!

If you follow me on Facebook (check the button to your right ;) ) You know that my fiancé and I LOVE to travel!!

I love experiencing new places, cultures, food, and exploring! C and I both feel SO blessed that we found someone who likes to do these things too! 

I am a foodie, I LOVE it! When I travel I love to try new foods! Sometimes I go a little overboard! I literally will try everything! I get on the plane to go to our destination, in shape and so proud of my progress and then I feel like they have to roll me to my seat when we leave! 

Traveling is SO awesome! Trying new things is great! But it can be SUPER unhealthy and make you feel like you are failing your health goals you set for yourself! 

I ALWAYS give myself cheat meals while traveling, I NEVER deprive myself at all! I just learned how to keep it balanced while still enjoying yourself, this way, you don't have to live in the "Ugh I am so bloated I might die" phase! Lets face it, we have all been there!

So here are my traveling tips! 

1. Give yourself a cheat meal....or two! 
Never go on vacation and deprive yourself unless you want to be grumpy pants!! Before I leave, I always PLAN out what meals I am splurging in! Usually its dinner :) That means for dinner I eat what I want guilt free! For example, we had a wedding this past weekend in West Point, NY! I stuck to my nutrition plan during the day, then splurged on all the apps, prime rib, wine, and wedding cake :) 

2. Stay on track the rest of the day
If you know what meals you are going to have your CHEAT meals, then stick with your nutrition plan the rest of the day! Enjoy yourself, enjoy the food, but don't over do it in every meal! I usually stay 100% to my meal plan at breakfast and lunch and then splurge at dinner! 

3. Water
When traveling its SO easy to get dehydrated! You just don't have your normal access to water! Make sure you stay hydrated! It will keep you energized for your tip, but also keep your metabolism going which is KEY when you are eating more calories than normal! It also can help you stay full so you don't over eat! 

4. Shaekology
I bring my shakes everywhere! They are packed full of nutrients, vitamins, pro and pre biotic, antioxidents, my daily dose of veggies, everything thing my body needs! Since I know I will be getting a little crazy with my food choices, I can eat in peace knowing I fueled my body with this shake and gave myself all the necessities it won't be getting from other meals :) I just bought this travel blender, $17, and bring it wherever I go! 

5. Workout 
Try to stick with a fitness plan to make you feel less bloated and guilty! I travel with my Beachbody on Demand and can stream any workout right from the hotel room! You can also use the hotel facilities, go on a hike, or even walking throughout your travels will keep you active and burning calories! 

6. Pack some healthy snacks
The airport is a death trap! Haha but seriously, they have SO many delicious looking snack choices, but almost all of them aren't so great for your body! They are also SUPER expensive! So bring your own pre-packed snacks! Trail mix, beef jerky, my favorite is RX Bars! This will save you money AND that gross "I ate too many gummy bears at the airport feeling!" Or maybe thats just me.... 

What is your GO to travel tip! Comment below!

Linking up with: Bianna, Weekly Wrap Up, CaryLee , Lauren, Trendy and Tidy , Tuesday Talks

Tuesday, March 14, 2017

Shakeology Ingredients: Quinoa Seed and Flax Seed

Hey Guys! Its another round of Shakeology Ingredients! If you have noticed, I HAVE really been all about this stuff lately!

Last week we talked about an ingredient called Konjac, yeah I had no clue what it was either. Check it out here :) 

This week are TWO ingredients that are a little easier to say!
Quinoa Seed
 Flax Seed 

In Shakeology, both of these seeds are used in the protein mixture for the Vegan Shakes!
Quinoa Seed

Where does it come from?
Found in South America, it was eaten for years by the Inca's and other South American empires. It recently has picked up its popularity due to its great nutritional value.

How it works:
The antioxidents and low rating on the glycemic index allows for the grain to hold some the highest nutritional value out of all grains. This also increases the ability of metabolism to speed up!  

Health Benefits:
It is very high in fiber, making it one of the most highly fiberous grains! High in antioxidants, Gluten Free, great source of protein for a grain, helps stabilize blood sugar due to its rating of 53 on the glycemic index. 

$3-$12 per bag

ALSO, lets talk about flax seeds!!

Flax Seed

Where does it come from?
Flax seeds have been around for thousands of years! They are said to be one of the first super foods due to their high fiber and antioxidant content while being lower in carbs! 

How it works:
Flax seeds are full of Omega 3 Acids. They also are full of fiber which help in digestion and can lead to weight loss! 

Health Benefits:
The greatest benefits are Omega 3 fatty acids which helps with heart health including high blood pressure. Also, lignans which helps with balancing estrogen levels and antioxidents! Last but not least, Fiber! Soluble fiber helps with a full feeling which these contain! 


$3.99+ for a bag

This ingredient, which can be very costly if purchasing on its own, can be found right in Shakeology! Which can individual packet cost under $5 plus has 69 other nutrients!!! 

Monday, March 13, 2017

Salads or Sugar??

Week one of Core De Force is officially over! You guys, I am LOVING this workout!! This workout is perfect if you are looking to tone up your abs and butt!!

My core has felt the pain ALL week, GOOD pain that is! Its definitely working! If you follow me on facebook, you know my GOAL, is flat tummy for my honeymoon! So folks, we are 97 days away! Its time to GO! 

Most people don't realize how important nutrition is! People think, "Hey, I workout everyday! Yet, I am not seeing results!"

I was there! I didn't get it! I would run 2-3 miles, lift weights, spend over 1 hour in the gym, and tone up nothing! Lose maybe an ounce! It was the WORST feeling! 

Why the trouble???  I wasn't focusing was what I was eating! I thought I was eating healthy or "clean" as they called it! I thought by getting a salad at a fastfood place was SO much better for me then getting my normal burger! SPOILER some salads have more SUGAR and FAT then burgers! They can even be more calories!!

Southwest Chicken salad at Mcdonalds
LOOK AT THE SODIUM!!! 1070 MG! Chicken nuggets are actually one the healthiest options in terms of calories, fat, protein/carb ratio, and sodium! 

Power salad at Wendys! Seems legit! Sounds healthy! Too bad its 450 calories with once again, 1070 mg of sodium!!! 

The point is, every day I thought I was eating healthy. Every day I though I was making such a good choice and NOTHING was working! I was spending $5-9 a day on a salad I thought was helping my body when really it was being packed with sodium and sugar! 

The problem was I wasn't doing research. I didn't know what truly was healthy or not! This why Shakeology changed EVERYTHING for me! 

This isn't a protein shake, its not a vitamin shake, its not a weight loss shakes, its ALL of it!! It combines everything your body needs and its only $4.77 a day! 

People complain about the price ALL the time! I get it! Its a lot of money to pay up front. But when I lay this shake info down to the "healthy" meals I was eating and I see the difference. The shake wins. When I compare the price, the shake wins! Its cheaper than the salad that provides me with LESS nutritional value! 

Regardless if you are a shake person or not, do your research before you think something is healthy! Figure out what your putting in your body! If you need help, you can email me with ANY questions! I am happy to do the research! Also, if you are interested in trying the shakes let me know! 30 day money back guarantee, even on an EMPTY bag! You can drink the ENTIRE thing and decide it didn't work for you, send your empty bag back, and get a full refund :) Thats how much I believe in this stuff! 

Thursday, March 9, 2017

Egg Cups

You may have seen these all over the place! I will agree with everyone that says this is the BEST breakfast food!

I love how easy it is to make AND how easy it is to grab and GO! 

I usually make a dozen of these up Sunday night and grab 2 each day during the week for breakfast! 

The main mistake people make is NOT eating breakfast! I know that applies to a lot of people! Besides literally LOVING breakfast (no joke I could it for breakfast, lunch, dinner the rest of my life!) its also SUPER important! 

It literally breaks ones fast! So in order to get your metabolism going (ya know, the thing that burns calories!) you need to start it up! Hence, breakfast! 

If you skip it, you slow down your metabolism and the calories you eat later on have a better chance of storing as fat rather than burning! 

So if your busy, which duh, everyone is! Try this out one week! 

10 Eggs Scrambled 
1 Red Pepper chopped
1/2 onion chopped
1 cup Spinach chopped 
Garlic Powder

1. Preheat oven to 350
2.  Scramble 10 eggs together and add garlic powder
3. Chop up ANY veggies you like! I usually do onion, red pepper, and spinach, but you can use whatever ya have/want :) Mix in chopped veggies with eggs 
4. Spray muffin pan and pour in egg mixture to about 3/4 full in each muffin cup
5. Bake for 20-25 minutes or until center of the muffin is done (test by placing a toothpick in the middle and making sure no liquid comes out with it)
6. Let them cool on a cooling rack or on parchment paper
7. Eat and store the rest for the week! 

*Feel free to add cheese into egg mixture if you would like (I don't eat dairy so I usually keep mine dairy free

Tuesday, March 7, 2017

Shakeology Ingredients: Konjac

So if you don't know by now, I am a HUGE Shakeology fan! There are so many great health benefits to it!

One of the TOP ones for me was being able to get off my blood pressure medicine! I had been on it since age 21 due to genetics! This nutrients and natural ingredients in this drink as supplemented the chemicals I had to take daily, and that my friends is a huge WIN! 

It also keeps everything moving, if you know what I mean! 

However, I always get asked TWO major questions:
What's in it?
How much? 

So I want to make a series of blog post breaking it down for you! Lets talk about exactly what is in it! And I will SHOW you how great of deal this drink truly is!


Where does it come from?
Found mostly in China. Can be found in either a flour or jelly form. 

How it works:
Used for weight loss and/or dietary fiber. Konjac is the BEST source of fiber for your body, it contains over 40% soluble fiber. Konjac is also a natural source to make you feel full due to its ability to absorb water and expand through the digestive tract. 

Health Benefits:
Constipation due to its high fiber, Hyper/Hypoglycemia due to its ability to absorb water and slow down the digestive process which allows for the carbohydrates to be better digested and stability blood sugar, Diabetes due to its ability to regulate blood sugar, high cholesterol due to the ability to move bile acids out of the body through the digestive system, and high blood pressure. 

$3-$20 for 100 capsules and $18 for a 500 gram bag

This ingredient, which can be very costly if purchasing on its own, can be found right in shakeology! Which can individual packet cost under $5 plus has 69 other nutrients!!! 

Monday, March 6, 2017

I couldn't run a mile without dying!

This is it! 30 days of core work!!

If you haven't figured it out, I LOVE working out! I really enjoy the benefits! However, it wasn't always that way. 

3 years ago I was just out of college. I lived a typical college life. Going out on the weekends, eating lots of fastfood and pizza and all other kinds of junk. I moved home for the summer between end of the school year and the semester before I student taught. 

I weighed almost 200lbs and I felt completely lost. You see, in high school I was very active! I played basketball, I ran track, I was always doing something. In college that ended. I tried going to the gym but it was a roller coaster! Some of the time I did great, then there would be months of never going.

I will never forget that day with my mom and sister. We were planning on running a mile, no big deal my mom and sister thought. In fact, I thought it would be fine! In high school, I could run in 7-8min mile! I thought it would be easy! But I couldn't do it. 

You guys I literally couldn't breath. It took me 15 minutes to get through the mile and that included walking half the time. My sister and mom passed me and asked if I was okay. Through the tears I said yes, but deep inside I was SO ashamed. They kept going and I just walked thinking to myself, how did I get here? How did I get to this place? How can I physically not even jog a mile!?

Most importantly I thought, how do I fix this? 

Fast forward 3 years later here I am! 25+lbs lighter, 3 pant sizes smaller, and a whole lot of confidence! I ran a half marathon, I completed 5 different workout programs, and now I am focusing on the part of my body that I have ALWAYS stomach! 

In 3.5 months I am getting married and my goals is a flat tummy! I have NEVER worn a bikini, even in high school I still didn't have a flat stomach, and more than anything I want to be on my honeymoon rocking my bikini! 

So I am doing 3 rounds of Core Da Force, a boxing workout that focuses on cardio and your core! The program is 30 days long and I plan on doing it through 3 times. I CAN"T WAIT! I can't wait to work towards a goal! 

I want to bring 5 people on this journey with me! No matter where you are starting! If you have been working out for months but need a change of pace or if you are me 3 years ago and can't even DREAM of running a mile! I want to help! 

Follow my journey and updates here! 

What are your health and fitness goals!?

Linking up with: Bianna, Weeklywrap, Carylee, Lauren, TrendyandTidy,  Tuesdaytalks

Thursday, March 2, 2017

Crockpot Creamy Sun-dried Tomato Chicken

This recipe is QUICK, its Whole 30 and Paleo approved, and its TASTY!! 

I found similar recipe online that required the chicken and sauce to be made in a pan. However, I just don't have the time this week! So yesterday I thought, why not make a few changes and throw it all in the crockpot! 

I was so happy I did! I got home from work, my house smelt amazing, and dinner was ready! Seriously, if I could make ALL meals in a crockpot I would! That item is KEY in my kitchen! 

- 4 Chicken Thighs (You can use any type of chicken)
- 1 can of Sun-dried Tomatoes  
- 1 1/2 cup Chicken Broth or Stock
- 1/2 Onion Chopped
- 2 Garlic Cloves 
- 1 cup canned Coconut Cream 
- Italian Seasoning

- In crockpot put in Chicken Broth, chopped onion, garlic, and Sun-dried tomatoes. 
- Place the chicken on top and season with Italian Seasoning (Do not use coconut cream until the end)
- Cook on low for 6 hours
- When you get home, take chicken out and put in coconut cream to the juices. Mix together and place chicken back in.